Balancing training while on vacation
Having a long vacation or significant travel time fall during your training can be a challenge. Often our vacation time is dictated by our work schedules or school holidays and perhaps those don’t fall at the convenient time for your training. But we know that taking vacation time is healthy and often much needed so we don’t want you missing out on that much need rest and relaxation or quality time with family. But how do we balance our training and the vacation to have a positive outcome? Having travelled many times during my own training and most recently spent the past 3 weeks back home in the UK along with a sneaky kid-free trip away to Budapest 😍🥳🍹, I know this dilemma well.
No trip is ever the same, but along the way I have learnt some tips which have helped me find a good balance between training and vacationing. With this vacation falling 14-16 weeks out from my goal marathon at Indianapolis, taking it easy and/or neglecting my training wasn’t an option given the goals I have set myself and am committed to. But I was also committed to spending quality time with friends and family and enjoying some down time to re-energize myself. It’s never easy, but as with this vacation, I’ve found that PLANNING AHEAD is the key to success so here’s some things you may want to consider or try before your next vacation.
Routine Disruptions on vacation
Humans typically love routine, we are creatures of habit, and vacation disrupts that routine. Having a training plan, assessing the possible disruptions and adjusting it can help you feel accomplished. For me, I put a training plan in place of what I would ideal be doing if I wasn’t on vacation. I then go through that plan and adjust based on what I think I have capacity for during my time on vacation. Lastly I fine-tune it knowing that certain days I either wouldn’t be able to train or my training would likely be impacted by certain events (such as jet lag, weddings). I can then go into vacation knowing what I intend to do so I don’t have to think much about it.
Set Realistic Expectations
Just because you have a plan, doesn’t mean it’s going to happen exactly that way (but it gives you a better chance). It’s important to be fluid knowing that some runs may need to be shifted or dropped. I give myself some flexibility and grace on vacation, but I also set a minimum expectation. For this trip it was to achieve 80% of my runs (this % may vary depending on where I am in the training cycle and type of vacation I take). How do you measure 80%? The most common way is to do it by distance or time on feet. Aim to run 60miles over 10days? That’s a goal of 48miles or more. Aim for 600minutes over 10 days? That’s 480minutes of work (8hours). Another method I’ve used is to assign each run a score of 1 or 2 points. 1point for less intensive days (i.e. easy runs), 2 points for more intensive days (speedwork, long runs etc.). So if I need 16points on vacation, I know I need a minimum of 12 points and it doesn’t matter how I achieve that total (low or high intensity points).
It’s not a perfect system by any means, but I find it keeps me on track when my training gets a bit derailed on vacation. If I miss a couple of days, which can typically result in me losing motivation/feeling guilty, the points system or % of mileage/time on feet gives me something to get me back in the game.
Consider External Influences
When it comes to expectations, it’s also worth noting that the quality of our workouts may be impacted too. Sleeping in a new bed can be uncomfortable and impacts our recovery especially when combined with a later bedtime. Our hydration habits tend to shift on vacation and can make us dehydrated. Our eating habits are likely change too as we eat out more frequently and/or have less access to our typical food items that keep us well fueled and feeling good. We are typically more active on vacation too, with day trips, activities with the family, sightseeing etc. Even lounging in the sun is a stress on the body. We shouldn’t feel guilty about these, you are on vacation to enjoy yourself and relax, but it’s important to be aware that these things will impact your ability to train. Be aware and be ready to adjust your training as needed. A late night of drinking? May be best to swap out that hard workout for an easy run? Feeling a little sluggish from a long day on the beach? You may need to be more conservative with those paces or dial back the length of the workout.
When it comes to fuel and hydration on vacation it helps to plan out some set meal days and hit that grocery store on day 1 to stock up and include some healthy snack options through the week too. Don’t forget those electrolytes too, especially if you are somewhere warm.
What is your vacation environment like?
Some destinations can be a runner’s paradise. Beautiful trails nearby, flat paved roads with minimal traffic, maybe even a local track nearby. Others can be more of a challenge with rugged terrain, unsafe to run alone, and being unfamiliar with the local area and routes. Additionally, if you are used to training in one type of condition (cool weather, sea level), and your vacation destination is the opposite (hot weather, altitude), then that can mean your training will need to look different to what you are currently used to. This is where an experienced coach can help you and assess the changes that may be needed for these different situations so that you are not putting your health and/or training at risk. It does help to plan ahead here too and see is the destination has access to an indoor gym or treadmill and what facilities it has (always love to see a cruise ship with an indoor track for my athletes 😁). Check out Google Maps and see what the surrounding area looks like. Read reviews of the area, check out Strava heat maps or common routes in that area to see what is possible. Make sure to pack clothes that will allow you to run comfortably in the conditions you will be staying in.
Hopefully these help you find that balance on your next vacation. Don’t wait to the last minute, plan ahead several weeks in advance and for the sake of your coach’s health, please let them know when you are going on vacation along with details such as location, duration, and what equipment/facilities you’ll have access to during that time 😁